Skip to content
F3 THE FORT
From the gloom

backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

308 backblasts mention “Float Bridge”

THE YARD · SAT MAR 21 Go Chuck Yourself Q: darkhelmet · 15 PAX WARMUP: We did some THE THANG: Chuck Norris jokes and exercises, mainly MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle SLOW BURN · FRI MAR 20 Backblast! Hello Newman Q: Liberty Bibberty · 9 PAX I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow… THE COACH'S BOX · THU MAR 19 Backblast! Mental Health Battle Q: Cohiba · 7 PAX Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder… CLYDESDALES · WED MAR 18 Backblast! Beast Mode Q: Stagecoach · 15 PAX WARMUP: disclaimer THE THANG: run to masons bend MARY: run further ANNOUNCEMENTS: Italian night at Bethels, Frozen chickens, tortoise and hare, over night ruck COT: prayers and praises COCKPIT · MON MAR 16 Backblast! 3 Leg Stool Q: Time Machine · 3 PAX WARMUP: I led us off in warmup of WM, CP, IW, HW, Up/Down dog, worlds greatest stretch and some merkins THE THANG: mosey to bus loop for a set of 7’s, Squats at bottom of hill, dips at the top bear crawl/crawl bear… THE YARD · SAT MAR 14 Backblast! Knock out for fun Q: Float Bridge · 14 PAX WARMUP: - Moroccan nightclub - Imperial walker - Cherri pickers - Windmill THE THANG: - street light ladder x stations - Reps 5, 10, 15, 10 - Station 1 - side straddle hop - Squats - Lunges - station 2 - merkins - Plank… SLOW BURN · FRI MAR 13 Backblast! 3-13 Q: Mainframe · 17 PAX Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until… CLYDESDALES · WED MAR 11 Backblast! Twisty runs Q: Shady · 15 PAX WARMUP: we watched Vuvu and Rolloff do a pre run THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to… SNAKE PIT · TUE MAR 10 Backblast! That’s Too Many Squats! Q: Drop Thrill · 4 PAX “Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.” ‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬ After a warm up, we completed the circuit below. Similar to a 12 days of Christmas. 20 squats 20… COCKPIT · MON MAR 9 Backblast! Shoulder pain Q: Esso · 11 PAX WARMUP: SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack THE THANG: Partner up, one does the exercise the other runs out and back. Merkins Step ups Derkins Irkins Run back up the hill stopping… THE YARD · SAT FEB 28 Backblast! 4 Corners & More Q: Goose · 12 PAX WARMUP: Motivator Imperial Walkers Stretchy Things THE THANG: Thang 1 - Four Corners Escalator Corner 1: 10 Merkins Run to corner 2 Corner 2: 10 Merkins, 20 Squats Run to corner 3 Corner 3: 10 merkins, 20 Squats, 30 Big… SLOW BURN · FRI FEB 27 Backblast! Dealer's Choice 10 PAX Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win. WARMUP: Slow mosey to the contractors pickup area at Lowe's, circle up for the following, my standard… THE COACH'S BOX · THU FEB 26 Backblast! Playing with Bricks at the Box Q: Ruby Slippers · 7 PAX WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover. THE THANG: Had 3 JWebbs planned, only completed 2 1st JW - 1:4 ratio finishing at 10:40… SEABISCUIT · TUE FEB 24 Backblast! Jungle of Massey Q: Float Bridge · 3 PAX WARMUP: - Stayed in the car with the heater on until it was time to start. THE THANG: - Toured the jungle of Massey ->2.58 miles total - Neff to Dudley to Felts and return MARY: ANNOUNCEMENTS: - Bethel Men's Shelter … COCKPIT · MON FEB 23 Backblast! Hills are alive Q: Liberty Bibberty · 6 PAX Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy… THE YARD · SAT FEB 21 Backblast! Day of Fun Q: Float Bridge · 7 PAX WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges … LAZARUS · THU FEB 19 Backblast! All Respectables! Q: Float Bridge · 4 PAX WARMUP: - Moroccan night club - Windmill - Cherry pickers - Imperial walker THE THANG: 10 rounds - 6 Burpees - 10 Side Staddle Hop - 6 Mike Tyson's - 10 Squats - run around island Pain stations - Station 1 - Mountain… CLYDESDALES · WED FEB 18 Backblast! Taper Before Dam to Dam - NOPE Q: Fogerty · 12 PAX WARMUP: Mumblechatter THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back. MARY: Heck no… ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter COT: Solid… SEABISCUIT · TUE FEB 17 Backblast! Pirates route Q: Time Machine · 10 PAX WARMUP: Run slower THE THANG: run faster (see map) MARY: run the parking lot ANNOUNCEMENTS: Lots of opportunities to go for runs COT: Patience, one key is setting aside your expectations. THE YARD · SAT FEB 14 Backblast! V Day - showed lotta love to all the ma Q: Greg Shoney · 9 PAX WARMUP: yep, lots THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s MARY: no time ANNOUNCEMENTS: FNG drive COT: THE YARD · SAT FEB 7 Backblast! Not A Moderate Workout Q: Cohiba · 10 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. Light Poles: Light Pole 1: 10 Merkins Light Pole 2: 15… SLOW BURN · FRI FEB 6 Backblast! Big Deck Q: Time Machine · 11 PAX WARMUP: CP, WM HW and the “other walker” THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and… CLYDESDALES · WED FEB 4 Backblast! Kingsley laps Q: Shaq · 16 PAX WARMUP: THE THANG: running in circles around Kingsley MARY: ANNOUNCEMENTS: COT: THE YARD · SAT JAN 31 Backblast! Crawling in a winter wonderland Q: Liberty Bibberty · 5 PAX Did an under the canopy gauntlet with bear crawls, toy, soldiers, lunges, merkins, step ups, and a whole bunch of abs. Called on the fly to adjust for weather.